spine stretch - video included

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Muscle Focus: Abdominals and Hamstrings. 

Aims: Spinal Articulation and to encourage awareness of lateral breathing.

Start Position....

Start Position:
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Ground the sit bones into the mat as you lengthen your spine upwards, the knees are bent and the soles the feet connected.  The feet should be quite a distance from the body to allow a feeling of space in the hip joint. (long frog)
If this position feels unachievable please sit on a cushion to help with the alignment of your body
Hands are placed on the shin bones.  Arms are lengthened but elbows are slightly bent. .  

Movement: 

Inhale: prepare the body to move 
Exhale: Starting with a gentle nod of the head, begin to roll the spine forwards (flex) and down, drawing the abdominals in, allowing the hands to glide down your shins.
Inhale: maintain that position as you breath into the sides and back of your ribcage (lateral thoracic breath) 
Exhale: Initiate from your centre and begin to roll the spine back up re-stacking the bones on top of one another until the pelvis, ribcage and head are aligned.
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*Repeat 5 times try to flex the spine further each time you roll down.  

Precautions: Sit evenly onto the pelvis throughout, don't pull your arms at the bottom, remember we are stretching the spine the arms just carry down with us. 

spine stretch video